WOD 09.06.18

Announcements

Join us for a Wedding Shower WOD for Paige & Taylor on Sat, Sep. 15th at 9:30am. Coffee, brunch and gifts to follow! RSVP via Wodify.

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

1 Minute

Easy Bike/Row

Active Spidermans

:45 Seconds

Medium Bike/Row

Active Samson + Air Squats

:30 Seconds

Faster Bike/Row

Push-up to Down Dog

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MOVEMENT PREP (12:00 – 25:00)

Farmers Carry:

With Lighter Weight:

5 Dumbbell Deadlifts

25 Meter Farmers Carry

With Workout Weight:

25 Meter Farmers Cary

Rope Climbs:

3 Foot Locks

2 Foot Lock & Stands

1 Rope Climbs

Rope Climb Movement Substitutions

Reduce Reps

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (1:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

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REHEARSAL (25:00 – 30:00)

1 Round

5 Calorie Bike/Row

25 Meter Farmers Carry

1 Rope Climb

WOD

Scarecrow (Time)

3 Rounds:

35/25 Calorie Assault Bike

200 Meter Farmers Carry (50’s/35’s)

3 Rope Climbs